325-325-325-325-325-325-325 Rx'd

CFWUx2 10*45*2 10*95*2 10*135*2 3*185 3*207
223*5 234 234

E3MOM

155, 165, 175, 185, 195, 205, 215

(easy weights - focused on warming up hips, form, and not bouncing at bottom.  2nd deadlifts after straining lower back 3 weeks ago)

365-375-385-395-405-415-425lbs 
*I completed a set every 3:00 for 21:00

395

315, 335, 345, 350, 355, 365, 370

September 23th, 2021

wu: bike, scales + planks, pvc + band, ski erg
skill: bar basics

wod: 			dl 7x3 (no dropping, no mixed grip)
			115 - 115 - 117 - 117 - 118 - 118 - 120

post: bike, low back accessory, stretch

275-305-335-365-395-405-415 

No warmup and I felt accordingly weak! 


179/42/176cm

Only 5 sets because hands are tore up.  

275
295
315
315
315

135/185/225/275/275/305/305

140-150-160-170-170-170-172.5
old 130-150-160-170-170-170-170

"Check the box" kind of day

Deo gratias

I Did 7 rounds of 365 past 210629

This one i did

365 
365
385
385
385
1 rep 385, 2 365
365

Male 23y 175cm 82kg

M/25/5'8"/155lb
CrossFit AFK

375lb-375lb-375lb-375lb-375lb-375lb-375lb (That's more than last time)

145-155-155-155-175-195(2)

could have had all 3 but my fingers slipped. 

F/24/5’5/140
CrossFit AFK

335 for all 7 sets

M/28/6’1”/198lbs

275
285
295
305
315
325
335

42 / 6’0 / 190

Male, 49 y/o, rx 

250
275
290
300
310
320
335 (PR)

315-345-365-345-345-365-365

KG
90 - 100 -110 - 120 - 130 - 140 - 158

135-225-245-275-295-315-335lbs

135 * 185 * 205 * 255 * 265 * 275 * n/a.

Thought about 280 but form started failing with 275 so nah, I’ll keep my back healthy, thx for the workout!

DL: 165,185,205 ,205 ,205 ,205 ,205 

60/M
165, 185, 205, 225, 245, 265, 285

205, 235, 265, 285, 305, 315, 320lbs

225-235-245-255-265-275-285

185/205/225/245/265/275/275

DL 7x3
225
Went lighter to prepare for MTB race this Saturday 

35# DBs 6-6-6-6 reps
135# 3-3-3 reps

Modified, using 2x 9,5 kg DB:
--
10 sets of 14 single-leg dumbbell deadlifts, alternating legs each set.
--
Did 50 more reps of standard DB deadlifts in the end, for good measure.
6 km run in the early morning

Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats
-22R+15 (675reps)

310 - 310 - 310 - 322 - 322 - 335 - 335

310 is maxing out what I have for weights in the home gym. I got creative this time and strapped a DB to get to 322 and a 25lb DB plate to get to 335. Not ideal on the 25lb because it hung lower than the barbell so the weight didnt kick in until a few inches off the ground. And hit first on the way down. Interesting feeling...

6/29/21 - 310 for all 7 sets.

225-275-320-370-390-405(1 rep only)-405 (1 rep only)

210629: 225-275-320-365-385-405 (2 reps only)- 405 (2 reps only)

210221: 225-275-320-365-385-405(1 rep only)-405(1 rep only)

200905: 225-275-320-365-380-395-410(1 rep only)

405 - 405 - 405 - 405 - 405 - 405 - 405
m/53/5'11"/200#	

255-275-295-295-305-295-295

315-335-345-365-370- 375 attempted 1 rep..-385 1 rep

wife 
205-205-215-225-230-235-245

245-255-255-260-260(5)-245(5)

Well off my best, but I’m ok with this as I work my back and form into shape. 

58/5’8”/155

95-105-115-120-125-130-135
superset w/45 second inversion hold

Globo scale: as rxed.  Most gyms should have a bar and plates to do this.  If noise is an issue put down mats under the plates and lower the bar under control.  If you are at Planet Fitness or a hotel gym either load the Smith Machine (I know), or do dumbbell deadlifts, or dumbbell single leg deadlifts if more proficient.  If you max the dumbbells do AMRAP sets with good form.  

Equipmentless sub: find a heavy object and deadlift it.  Bed deadlifts, tire flips, lift a heavy stone, try to lift your car, ect. Barring that do strict pullups and lots of supermans.  Also throw in some hard short sprints if you need a CNS shock, the hillier the better.  100m tops. 

Deadlift 3-3-3-3-3-3-3 reps
245-245-245-245-250.2-250.2–250.2

Check the box: 195-205-215-225-235-245-255 lbs
No heart (or legs) today.

210812：110-120-130-140-150-152-155kg.
https://youtu.be/GfNjru7BZlM
210629：110-120-130-140-150-160-170KG.
https://youtu.be/tqaoYz4bqA8

Champions Club Scaling Notes

RANT
While I don't think it would be the "main decision" today, I think it's good to decide whether or not you want grip to play a factor. Double overhand grip will obviously be more challenging (and less weight) than alternating. Also, touch-and-go with alternating would be more difficult than allowing for a reset/regrip at the bottom (maybe saying you have 30 seconds to complete 3 lifts, or something like that). As long as you know your purpose for doing the lifts, there's not a "right" way to do it... except with your freaking spine staying rigid and unchanged!

WORKOUT THEMES
A high output with a long recovery in between efforts; squatting with very heavy weight, extra emphasis on midline

MAIN DECISION
Do I go for a 3 rep max, or do I go for 7 heavy sets but not necessarily set a record?

TECHNIQUE SCALE
Same format, lots more reps each set

CONSISTENCY SCALE
A little less rest than usual. Maybe look at what you did last time and try to hit the same numbers, just with 1/3 less rest. Or just make sure you're still breathing a little bit heavy when you start your next set.

INTENSITY SCALE
Do a short sprint or burpee set before each deadlift set.

INJURY SCALE
Lower-body - AMRAP in 20 minutes of: 20-sec hip extension hold, 10 toes to bar, 10 ring rows

MY STUFF
We are debuting our Star Wars Theme Workout this Saturday, so I tested that one our today with Mr. Bennis. Hylo Ten and X-Wing Flyer stations were rough; I still need to figure out the Han(d)s Solo station.

GENERAL FEAR LEVEL: 4

11/6/19: up to 265#
9/5/20: up to 330
2/21/21: up to 335
6/29/21: up to 345
Today: Wu 135#/185/205/225
275/295/300/305/310/325/340(fx1)